Tom Roth 6/12/13 Tom Roth 6/12/13

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Tom Roth 6/12/13 Tom Roth 6/12/13

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Tom Roth 6/11/13 Tom Roth 6/11/13

Farmer's Market Day

Cara finely tuned.

Finely tuned, a good diet will increase energy, sense of well being and acumen, while simultaneously flensing fat and packing on muscles. When properly composed the right diet can nudge every important quantifiable marker for health in the right direction ... CrossFit's best performers are Zone eaters. It seems that the Zone diet accelerates and amplifies the effects of the CrossFit regimen.
CrossFit Journal Article 21
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Workout

1-rep max clean and jerk

Then,

5 rounds for time of:
10 Triple-unders
10 Wall Ball shots, 30lb ball

Tom Roth 6/10/13 Tom Roth 6/10/13

Modifications

Chris working his core.

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Workout

Rest Day

Tom Roth 6/9/13 Tom Roth 6/9/13

Off Season

Emma

Emma is a pretty avid and competitive soccer player. In her off season, she uses CrossFit to keep her knees healthy and strong, and to increase her upper body strength, as well as enjoy time with her family. Squatting and Olympic lifting are incredibly valuable for all competitive sports, and will definitely help keep Emma strong.
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Workout

For time:
7-5-3
Bench press
Overhead Squat
add weight each round

Tom Roth 6/8/13 Tom Roth 6/8/13

Different But The Same

Nicole, Bodhi and Megan doing "Amanda"

Megan M. did "Amanda" the other day faster than two-time CrossFit Games champ, Annie Thorisdottir did at the 2010 Games. Even though it seems as though everyone who does CrossFit is getting better all the time, the goal is still the same. We will constantly try to increase our work capacity over broad time and modal domains. Good job, Megan.
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Workout

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One-legged squats, alternating
15 Pull-ups

Tom Roth 6/7/13 Tom Roth 6/7/13

Superwoman

Cara flying strong.

Here is the challenge. How long can you hold the superman position? The current record is 3 minutes and 11 seconds. Also, what is your best unbroken set of hip extensions? The current record is 57.
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Workout

"CrossFit Total"
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep

Tom Roth 6/6/13 Tom Roth 6/6/13

Flying Burpees

Somebody floating

The idea of virtousity in human movement is a grand: Doing the common uncommonly well. Being a virtioso in any arena takes years to achive. Watch some of these virtuosos perform and post your favorite to comments.

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Workout

Rest Day

Tom Roth 6/5/13 Tom Roth 6/5/13

Simple Isn't Always Easy

Chad hanging free.

CrossFit has a copious amount of movements. We squat, clean, press, handstand ... you name it, we do it. Some of the movements we do are simple in a biomechanical sense, but are still very challenging. Consider the basic air squat and deadlift. They are simple by design, but difficult to master. The beauty is that when we start to master the simple movements, they allow us to develop capacity in the more complex movements.

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CrossFit For Hope - July 6th

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Workout

Front Squat

7-5-3